Cross Country Camp has been scheduled for the 2009 season. Camp will take place August 3 - 7 from 9am - 12pm at Patricia Allyn Park. Camp is for all runners in the program (7-12) as well as 6th graders interested in getting to know the sport. Registration to run in the Ralph E. Wade 5k will be included with the Camp Registration cost.
More information will follow. Please direct any questions to eihlendorf@springboro.org or post them on the blog.
Wednesday, May 27, 2009
Thursday, May 21, 2009
High School Cross Country Updates
Suggested Summer Work Outs
Freshman 20-25 Miles per week
Sophomores 25 - 30 Miles per week
Juniors 40-55 Miles per week
Seniors 40-55 Miles per week
This mileage should be done at a pace you are comfortable with. The distance will vary based on your personal ability. When possible, run with someone else or a group of people, you are more likely to stay motivated and finish your workout. BE CONSISTENT, run 5-6 days per week. You may want to do 2 workouts on some days; one in the morning, one in the evening. This will help you reach your weekly mileage goal.
Places you can run: Sugarcreek Reserve (Hills & Shaded), Around your neighborhood, Bike Way, HS Track for 200's, 400's, etc., Road Races, beach (if on vacation)
Remember to drink plenty of fluids (water, Gatorade, NO POP) and eat smart (fruits, vegetables, etc)
Freshman 20-25 Miles per week
Sophomores 25 - 30 Miles per week
Juniors 40-55 Miles per week
Seniors 40-55 Miles per week
This mileage should be done at a pace you are comfortable with. The distance will vary based on your personal ability. When possible, run with someone else or a group of people, you are more likely to stay motivated and finish your workout. BE CONSISTENT, run 5-6 days per week. You may want to do 2 workouts on some days; one in the morning, one in the evening. This will help you reach your weekly mileage goal.
Places you can run: Sugarcreek Reserve (Hills & Shaded), Around your neighborhood, Bike Way, HS Track for 200's, 400's, etc., Road Races, beach (if on vacation)
Remember to drink plenty of fluids (water, Gatorade, NO POP) and eat smart (fruits, vegetables, etc)